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FAT LOSS: VARIABLE FACTORS

May 8th, 2009 Posted in Weight Loss | No Comments »

Degree of obesity. There are a number of physiological factors—e.g. the ability to oxidise fat in response to exercise, and different muscle fibre types12—which distinguish the obese from the merely overfat, or the lean. These are also known to affect the fat loss response to exercise. Due to physiological factors that have either caused or resulted from obesity and which are as yet largely unknown, those prone to weight gain may have a greater craving for fatty foods after exercise and may store fat more readily than those not disposed to overfatness.

Exercise responses can also be quite different. Because of the lower levels of aerobic capacity and different rates of substrate utilisation in the more obese, long duration activity and increased ‘incidental’ exercise at a much lower intensity than is used for the leaner and more fit is recommended for optimal fat burning. There is a case for regarding the morbidly obese as a different population to normal and overfat people in their responses to exercise. The physiological changes that occur with this type of obesity are most likely to be genetically based or associated with long term obesity, and this may provide dues as to the type of exercise and dietary prescription required for optimal fat losses in the future.

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BODY FAT DISTRIBUTION

May 8th, 2009 Posted in Weight Loss | No Comments »

The location of fat on an individual’s body is partly due to genetic influences, but is also idiosyncratic. Some people store fat on the upper body, some on the lower body; some get fat around the neck first, some around the arms and chest. In general, men store fat around the waist or abdomen, and pre-menopausal women store fat around the hips and buttocks. These are the typical android (apple) and gynoid (pear) shapes that distinguish men and women. A third, generally ‘big all over’ shape, is the ovoid (fruit box) form of overfatness. This is often more characteristic of those with a genetic predisposition to obesity.

An analysis of national figures in the United Kingdom shows that while the ‘apple’ and ‘pear’ are the majority shapes of males and females respectively, around 14 per cent of men may be fat and pear-shaped and 27 per cent of women fat and apple-shaped. This is perhaps not unexpected with women because at menopause they lose the benefits of the female hormones, particularly oestrogen, which maintain female fat in the lower body (hips, thighs and buttocks) for reproductive purposes, and they begin to store more fat on the upper body, like men. Increases in abdominal fat in men and women differ with age. Women, in general, tend to store more fat around the lower regions until they reach menopause. Then they put it on like men. Men, on the other hand, generally increase their abdominal stores linearly with age from around 25 years on.

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RECOMMENDATIONS FOR WEIGHT LOSS: REWARD YOURSELF

April 23rd, 2009 Posted in Weight Loss | No Comments »

Remember when you were a kid and you brought home an excellent report card? You knew that your high grades would earn praise from your parents, and you looked forward to hearing what a good student you were. The quarters that you’d get from Grandpa weren’t bad, either.

All of us like to be recognized for what we do well. This is just as true when we’re trying to lose weight as when we earned an “A” in arithmetic.

Some of the most memorable rewards that you receive will come from others. But even more important are the rewards that you give yourself.

Remember the first commandment, “Believe in yourself”? When you acknowledge each weight-loss goal that you have achieved, you are honoring the commitment and hard work that you’ve put into creating a new, healthier life for yourself. You don’t have to wait for the big, “I-lost-75-pounds!” sorts of goals, either. Something as small as adding an extra mile to your daily walk or not eating french fries for a week can be cause for celebration.

So go ahead! Take a half-day off from work. Go shopping. Get a manicure. Buy tickets to the Yankees game. Do something that you really love but don’t usually make the time to do.

When you reward yourself for a job well-done, you reinforce your belief in yourself and tell yourself that you’re proud of what you’ve accomplished. It makes you want to do more, to see how far you can go. And that’s what living life to the fullest is all about.

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